The official blog of the IWLCA

Lacrosse and Fitness with Megan Douty

Q&A with Megan Douty, 2017 U.S. Women’s World Cup Team Member, University of Maryland ’15, Co-Owner of All Lax, @alllaxallday

When did you start playing lacrosse?

I was introduced to lacrosse in 4th grade, when my town recreational program was just starting. The speed of the game caught my mom’s attention and she thought it was a sport I would really like because I played ice hockey and soccer growing up. I have loved lacrosse since the first day I started!

What is your career outside of playing lacrosse professionally?

Photo Credit: Vincent Carchietta

I am the Co-Owner of All Lax LLC. My best friend Alex Marino and I created All Lax about 2 years ago. What started as a training business has turned into a mission to help girls in our local community get the coaching, training, motivation, and support they deserve. We do all of this through various training options, like camps, clinics, select teams, and strength and conditioning programs. We really do care about the girls and want to help them have the success they deserve on the field and in their everyday life. You can follow our journey on instagram: @AllLaxAllDay

When did you start taking your fitness seriously?

Early on in my athletic career, I realized that the athletes that were most successful in their sport were training hard in the gym and on the field. In high school I really brought my training to the next level by adding lifting into my regime and focusing on increasing my strength and explosiveness. I have always loved training and competing to be the best that I can be, and in my junior year I made sure I was doing it all in order to succeed.

How many days per week do you train?

I usually train 4-5 days a week mixing my workouts with High Intensity Interval Training and strength and conditioning training. I feel adding both of these styles into my regimen helps with my endurance levels while simultaneously building my strength.

What is your “pre-workout” routine?

I usually train in the morning, so I always drink AdvoCare Spark, which is a mental focus energy drink (I would drink this before my games as well). It helps me become alert and energized for the task at hand. I will eat a small protein bar (nothing too heavy) that I will digest well prior to training.

What is your “post-workout” routine?

I try to always consume some kind of protein and carbohydrate, whether it is a protein shake or eating a meal after I work out. It is very important to replenish your muscles and energy storage after “breaking” them down in your workout. I used to think protein shakes were meant to get you “big” but now realize that is a false statement; they are actually a great help to maintaining lean muscle while minimizing my recovery time.

Why do you think strength training is so important for a lacrosse player?

I think strength training is important for any athlete because it helps prevent injury, increase your power and explosiveness, and keeps your body primed to perform. I think all athletes, especially females, should look into strength training to help take their game to the next level.

Do you do any other types of training to prepare for lacrosse?

I love working on my speed and agility. I find that becoming efficient with my running form and change of direction has really helped me excel as a defender. Quickness and reaction time are so important for my position and by creating muscle memory, I am able to maximize my performance.

What are your favorite exercises to help you prepare for season?

My favorite exercises are anything that involve speed and power. Explosive movements such as hang cleans, squats, and box jumps are just a few that I enjoy doing while training. I also enjoy lateral movement training, whether it is lateral jumps, change of direction sprints or even lateral burpees, training in different planes of motion is so beneficial to explosive training.

What resources are out there for lacrosse players that have to strength train on their own?

If you do not have access to a professional gym there are still plenty of resources you can use to train. You can always do body weight exercises with many repetitions to help with muscle endurance, such as air squats, lunges, push-ups, burpees, etc. You can also go to a track or park and use stadium bleachers or even a playground to do step-ups or chin-ups. Sometimes you have to be a little creative in order to challenge your training, but it all can be done! There are so many more tools on the internet that can help with ideas and even regimens for training outside or in the comfort of your own home.

What is the best piece of advice you could give any athlete looking to play at the next level?

I would encourage every athlete to set goals! Every single person has the same 24 hours in a day. The people that are most successful in their sport, career, or life are the ones that make the most out of each day. Since I first started athletics, I set goals for myself and I woke up each day on a mission to make those goals become a reality. This requires a lot of sacrifice and hard work, but it is so worth it in the end.